Side Single-Arm Punch & Knee Raise
Punch, raise, and repeat! Boost coordination and core strength with this dynamic exercise.
Muscle Groups
Primary
Secondary
Instructions
1. Begin in a standing position with your feet shoulder-width apart and hands in a ready position in front of your chest.
2. Transfer your weight to one leg and simultaneously:
- Throw a punch with the opposite arm in a straight line forward.
- Raise the knee on the same side of the body as the punching arm, lifting it out to the side to engage the obliques.
3. Return to the starting position with control, bringing your raised knee and punching arm back to the center before resetting.
4. Alternate sides and repeat the movement, ensuring that you maintain balance and a tight core throughout the exercise.
5. Focus on exhaling during the punch and knee raise, then inhale as you return to the starting position.
6. Perform the prescribed number of repetitions on each side, making sure to maintain a rhythm and avoid any jerky movements.
This exercise combines upper and lower body movement, which helps to improve overall coordination, core strength, and cardiovascular fitness. Remember to engage your core muscles throughout the movement for stability and to maximize the benefits.
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